gluten free by nature — dairy, soy and entirely almost sugar free…

On January 1, 2006 the United States introduced a new label law for foodmakers. It requires food labels to state in simple terms the presence of the most common allergens: milk, egg, tree nuts, fish, wheat and soy (as well as peanuts and shellfish). Last week, the Chicago Tribune published an article exposing a frightening reality for those of us who regularly scrutinize labels for potential allergens in the foods we consume:  foodmakers are citing some allergens on the label, but not all. Or not citing anything when allergens are in fact present. In short, children are having significant (sometimes deadly) allergic reactions to foods - mainly packaged foods and snacks. They are being treated at hospitals and the incidents are being reported to the authorities - but the complaints are being ignored. The FDA and USDA are not acting. Meanwhile, products remain on the shelves because - get this - recalls are “voluntary”.

There is an interesting subsection on the presence of gluten (in what I would consider significant ppm quantities) in products labeled “gluten free” from the Wellshire Farm people. Total Shocker. I don’t buy their frozen food (which failed independant lab tests by a wide margin) but I regularly purchase their gluten free, casein free, soy free lunch meat (virginia ham) for my daughter. For as long as I can remember, my son has flat-out refused Wellshire Farm ham and turkey. Clearly, he knew something we didn’t.  

In my honest opinion, my son has always had an uncanny ability to detect hidden gluten in products from a very young age.  Before I Iearned how to cook gluten free foods, I would on occasion purchase frozen “kids” items from Wellshire Farms among other producers. Item by item, he would consistently refuse to eat things a second time because they made him sick. At the time, I didn’t quite understand: the label clearly read “gluten free.” I always attributed his refusal to pickiness or having an off day.  Now, I know better. The trust is gone.

The mislabeling debacle dredges up feelings of sadness and frustration. My heart sinks when I think about all the parents out there (who have sensitive children like mine) who remain unaware of the investigation’s disturbing revelations. After reading the Tribune’s article  I remain as diligent as ever in trying to provide as many foods from nature and homemade snacks for my children - even if it does take more time. The peace of mind is worth it.  To read the article in its entirety, click here.

Update: The results of the Tribune’s investigation have rippled (albeit slowly) throughout the natural food industry. Whole Foods has responded by pulling all 3 Wellshire frozen food items from their stores. Smaller independent natural foods stores  have followed suit. Wellshire’s president has stated that the company will not be issuing a recall for tainted products because that would constitute an “admission of guilt” that could put the company at risk for potential lawsuits. For the full article, click here.

The last few weeks, I have had a hankering for broccoli soup. This fit the bill quite nicely. Broccoli is truly an amazing food - superfood - you could call it. It’s rich in fiber, calcium, vitamin C and selenium. This cancer-fighting vegetable also boasts significant antioxidant properties. Among its many health benefits, it is great for your eyes/vision and for regulating blood sugar levels. The soup is smooth and delicious. However, if you like it a bit chunky simply puree only half of the soup with your blender.

4 cups steamed organic broccoli florets
1/2 yellow onion, minced
1/2 tsp ground cumin
3/4 tsp Kosher (Real) salt 
2 cups non-dairy milk
2 cups gluten free chicken or vegetable broth
1 light colored sweet potato (not the orange “yam” kind)

1. Preheat the oven to 400 degrees. 
2. Bake the sweet potato for about 45 minutes, until the center is done when pierced with a fork. Be sure to line the bottom of your oven with a sheet of aluminum foil - these tend to have drippings while baking.
3. Steam broccoli about 12-15 minutes - just until tender and bright green.
4. Saute onion, salt and cumin until tender about 8-10 minutes. Add the milk and broth. 
5. Remove broccoli from steamer and add to the broth mixture.
6. When potato is finished, scoop out the flesh (mine totaled about 1 1/4 cups packed sweet potato). Discard the potato skin. Place half of the flesh in the blender. Add cup-fulls of soup to the blender and puree 1/3 at a time (adding the rest of the sweet potato as you go) so that the heat from the soup does not try to blow the lid of the blender. Pour back into the pan and stir to even out the texture of the soup.
7. Serve with some salad greens or a warm muffin.

Here in Colorado, we woke up yesterday morning to several inches of snow. It was quite unexpected - this our first snow of the season. The snow was a bit on the heavier side. As a result, the surrounding landscape was transformed into a winter wonderland. The evergreen trees were draped with snow,  their branches sagging ever so slightly under its weight. It was quite a beautiful sight.  What a perfect morning for a mug of hot chocolate - something I reserve for a special treat.  I wandered downstairs in my slippers, whipped this up and curled up on the couch to finish the last few pages of my book: Anthony Bourdain’s Kitchen Confidential.  This book exposes, quite candidly I might add, life as a professional chef as well as the ins and outs of restaurant operations from a chef’s perspective. All you want to know. Some things you don’t. It’s intriguing. But, it’s also entertaining. 

Anyway, back to hot chocolate. In the center of Paris there is a restaurant called Angelina’s. It’s on rue de Rivoli directly across the street from the Jardin de Tuileries (at the Louvre). They offer something deliciously sinful on their menu called ”drinking chocolate”. This recipe is modeled after their version except I have converted it to a dairy free delight. I prepared this recipe with both almond and cashew milks - and in my opinion the latter is a winner by a longshot. It gives a much creamier consistency. If you don’t have time to let the cashews sit overnight, soak them for as long as time permits, rinse and then toss them in the blender with some filtered water according to the recipe.

2 tblsp Dagoba cocoa powder
1 tsp gluten free vanilla
1 cinnamon stick
3 cups non dairy milk (I used cashew milk: see almond milk recipe)
1/4 cup organic light coconut milk 
2 tblsp agave nectar
4 tblsp Enjoy Life chocolate chips

1. Place all ingredients into a saucepan over medium low heat.
2. Using a whisk, briskly stir until all the cocoa powder is incorporated.
3. Over medium low heat, allow it to heat up to a simmer, stirring frequently (so that the milk doesn’t scald) - about 8-10 minutes. As soon as it starts to froth up, remove from heat and serve.
4. Serves 2-4 people. It is quite rich - so servings tend to be smaller.

Happy Thanksgiving! I realize it is the morning of - and most of you have already chosen your turkey day dessert. However, for any of you last minute recipe hunters - this one is a winner. It’s a cross between a cake and a pie. And it’s so good in fact that I ate some for breakfast this morning with a cup of green tea. I grew up in New England so cranberries are near and dear to my heart. They are chock full of antioxidants, fiber and vitamin C.  These little berries are also anti-bacterial (as they are extremely effective [in 100% juice form] against urinary tract infections). The tartness of the  cranberry is the perfect complement to the sweetness of the apple. And it’s so moist. This is a very quick and easy recipe so you can toss everything together and still have time to devote to the remainder of your dinner preparations. Side note: I’ve received a comment that this cake  came out a bit dry using Bob’s Red Mill all-purpose flour mix (containing bean flour). You definately do NOT want to use bean flour with this recipe - it dries it out considerably.

1/2 cup walnut oil
1/2 cup agave nectar
2 eggs
2 tblsp unsweetened applesauce
1 tsp gluten free vanilla
1 cup whole cranberries
1 Braeburn apple, peeled, cored and diced
3/4 cup all-purpose gluten free flour
1/2 cup ground almonds
1 tsp baking powder
1/2 tsp salt
1/4 tsp ground cloves
1 1/2 tsp ground cinnamon

1. Preheat oven to 325 degrees. Place oven rack in the middle/center of the oven.
2. In a large bowl, combine the oil, eggs and agave. Whisk to combine until thick and bright yellow - about 20 turns. Add applesauce and vanilla and stir. Finally, stir in the cranberries and apple. Set aside.  
3. In a separate bowl, combine flour, almonds, baking powder, salt, and spices. Give it a whirl or 2 with a clean whisk. Pour dry ingredients into wet ones. Stir with a  wooden spoon until well mixed.
4. Oil your baking dish and then place some parchment paper on top of the oil. Smooth out the paper to remove any air bubbles. Side note: If you’re going for presentation on a lovely cake plate - use a 8″ or 9″ springform pan - removing it from the base will be a cinch. If you’d like something more “cobbler” style, feel free to use something different.
5. Place dish in the oven and bake for 50 minutes - until the center of the cake is set.  Let cool 10-15 minutes or so.

Last night, we arrived home from a weekend trip to the mountains and I was desperately trying to throw something together for dinner at the last minute. My fridge happened to be almost entirely empty save some shitaake mushrooms. I came across this recipe for asian mushroom sauce and it was really quick and easy. I think it was restaurant quality - in my humble opinion. Maybe it’s because sauces are almost always off-limits for gluten free, casein free diners. So, when I do find a decent sauce - it tastes like restaurant quality. Or what I recall restaurant sauces tasting like…. Asian mushrooms are incredible good for you.  According to Mediterranean food pyramid guidelines, they can be consumed in an unlimited quantity - as long as they are cooked. Want more information on the pyramid?  Click here.  I’ve used a substitute for soy sauce here (see recipe below). Be sure to start this a little bit ahead of time so it’s ready when it’s time to assemble the ingredients.

for the “soy” sauce:

2 tblsp chicken, vegetable or beef broth
2 tsp red wine vinegar
1 tsp unsulphured molasses
1/4 tsp ground ginger
1/8 tsp garlic powder
1/3 cup filtered water

for the fish:

4 pieces firm white fish fillets (I used wild hake, but wild cod or halibut will work as well)
salt & ground black pepper

for the mushroom sauce:

2 tblsp ghee or olive oil
2 small shallots, peeled & finely chopped
1 cup shiitake mushrooms, trimmed & finely sliced
1 tblsp ”soy” sauce (see above)
2 tblsp white wine
1 tblsp rice wine vinegar
1/2 cup gluten free chicken or vegetable stock
1/4 cup chicken/vegetable stock + 2 tsp arrowroot starch or cornstarch

1. Preheat oven to 400 degrees.
2. Place fish in baking dish lined with parchment paper. Season the fish fillets with kosher salt & pepper. Set aside.
3. For the soy sauce, combine all ingredients in a saucepan and simmer over medium heat for about 5-8 minutes, until the amount of liquid is reduced by half. Set aside to cool.
4. With oven preheated, bake fish until just cooked through - about 20- 25 minutes. Depending on the thickness of the fillet.
5. While fish is baking, heat the ghee in a saute pan over medium-high heat. Add the shallots & cook, stirring constantly, for 1 minute or until just soft. Add the mushrooms, stirring occasionally, for 3 minutes or until the mushrooms are tender. Add the soy sauce, white wine and vinegar to the mushroom mixture. Stir to combine & simmer over medium-high heat until heated through. Stir in 1/2 cup stock.  Simmer until reduced slightly - about 5 minutes. In a separate bowl, whisk together the cornflour & remaining stock until smooth. Pour into the mushroom mixture & cook, stirring constantly, until the sauce thickens slightly. This shouldn’t take more than 1-2 minutes. Cover, set aside & keep warm.
6. Remove fish from the oven, carefully transfer to dinner plate  and spoon sauce over the top of the fish.
   
   
   

It is November, and the past 2 days have been 70 degrees in Colorado.  Contrary to popular belief, it is typical for us to have mild temperatures during the winter months. At over 5000 feet in elevation, being closer to the sun warms us up quite nicely. And snow doesn’t hang around long. Last night we were having scallops for dinner, something we don’t have the chance to eat very often in our land-locked state. I was in the mood for a salad - something on the lighter side. I remembered seeing a recipe in the Sunday paper for scallops with a warm ginger citrus sauce. And it had looked delicious. Here’s my adaptation.  

2 tblsp ghee (clarified butter)
8-10 wild scallops
salt & pepper
1 1/2 Tblsp fresh ginger, grated
1 clove garlic, minced
1 tsp shallots, minced
juice of 1 organic lemon
juice of one organic orange
1/2 cup white wine
1 tsp gluten free dijon mustard
1/4 cup extra virgin olive oil 

1. Season scallops with salt and pepper.
2. Melt ghee in saucepan. Saute 2 minutes per side. Set aside in warming drawer of oven.
3. In the same pan, saute ginger, garlic and shallot for 1 minute. Add juices and wine. Using a wooden spoon, (deglaze the pan) scrape the bottom of the pan to remove all the bits and pieces and simmer this until liquid is reduced by half - just a few minutes.
4. Whisk in the mustard and olive oil, stirring constantly and bring to simmer. Remove sauce from heat.
5. Place 2 scallops per plate on top of some mixed greens. Drizzle sauce on top. You can add some orange segments or serve alongside another steamed vegetable.

Back in the old days, I would frequently eat this fantastic bulgur wheat dish (that I stumbled across in a Food & Wine issue years ago). I was thinking the other day - in one of my “I really miss that” moments that I could use some kasha and tweak the ingredients a little bit. I was pleasantly surprised with the outcome. It’s not as crunchy as the bulgur wheat dish but it is as satisfying.  Kasha is also known as buckwheat groats. We buy Pocono brand and it is certified both gluten free (from cross-contamination in the field and on equipment) and USDA organic. It is high in fiber, protein and contains all 8 essential amino acids. It is also loaded with calcium, B-complex vitamins and vitamin E.  I personally enjoy this recipe because constitutes a hearty “meal in a dish”.

1/2 small head of garlic, peeled and coarsely chopped
1 tsp salt
1 large onion, finely chopped
1/2 pound (1 bunch) lacinato kale, sliced in thin ribbons
1/2 cup kasha, rinsed
1/4 cup extra virgin olive oil
1/8 red pepper flakes
1 cup water
juice from 1 lemon

1. In a mortar and pestle, combine the chopped garlic and 1 tsp salt. Or you can use a knife and a cutting board to smash the garlic and salt together.
2. Add garlic, onions, kasha, olive oil, saffron, red pepper flakes, water and lemon juice in a deep saucepan or small dutch oven. Stir to mix well.
3. After it is combined and the spices are incorporated, place the kale on top of the kasha mixture.
4. Place a paper towel over the kale, cover the pot and let simmer for 20-25 minutes.